Hello everyone, I just started weight training seriously for the first time in my life around 5-6 weeks ago. I'm about 172 lbs., 6 foot tall, and 16-17% body fat. I'm fairly skinny, except for a little beer gut that i'm working on with cardio exercises. I have gained some upper body mass in the past few weeks, but want to do more. I was working every muscle group 3 times a week, on Mon Wed and Fri. I recently read that this is very bad, and I had began to suspect this when I noticed that as the week went on, my lifts seemed to be less productive. I also stumbled upon a workout plan last night that I think i'm going to try. It's called the Max-OT training program. You can find it at Basically it says to workout everyday Mon-Fri, but to work 1-2 muscle groups per day. You do 6-9 sets on each group, with weights heavy enough so that you can do no more than 6 reps, but more than 4. Being a skinny person, I'm interested in gaining a lot of upper body mass. Cutting/definition can come later. What suggestions do you have for me? Oh yea and i've only been supplimenting with protein shakes.
Recommendations?
- Thread starter jsplice
- Start date
I advise you to take a look at the Hardgainer Bodybuilding & Weightlifting FAQ ().
It is a guide for regular people to gain mass. It is not complete but it guives very important info that may work for you.
Also, to gain more muscle and less fat try to gradually increment your calories intake... big jumps may originate more fat.
Hope that helps! Good training!
It is a guide for regular people to gain mass. It is not complete but it guives very important info that may work for you.
Also, to gain more muscle and less fat try to gradually increment your calories intake... big jumps may originate more fat.
Hope that helps! Good training!
